Water, Are You Getting Enough – Win a Hydracoach!

WIN A FREE HYDRACOACH

I recently purchased a hydracoach intelligent water bottle. I enter in my weight, and it tells me how much I need to drink. Then as the day goes on in calculates how much more I need to drink, and how many ounces I'm averaging an hour. It's a great motivator.

I have an extra one, and I'm giving it away. Here is how you enter to win.

1. If you have a blog/website, write a quick blurb about the Logical Weight Loss podcast (and be sure to put a link back to the site). Then send me an email (dave “at” logicalloss.com – typed out to avoid spam) with a link to your post.

2. Tweet about the podcast using the hash tag #logicalloss and I will be able to search and see who has tweeted.

On May 15th, I put all the tweets and website posts into a hat and draw a winner.

We all hear “Drink more water.” When I went to find out “WHY” there was a ton of great advice. Here is some of it.

Studies have shown that a low consumption of water allows more fat to be deposited instead of being metabolized into energy. Water helps our kidneys to flush out toxins. The kidneys cannot perform their function properly without water, and this forces the liver to assist with water filtration. The result is interference in the liver's primary function, which is to burn fat. So drink a sufficient amount of water!

Additional considerations for drinking an adequate amount of water include the following:
• Water assists in absorption, digestion and metabolism of food because our bodies' proteins and enzymes work more efficiently in diluted solutions
• Drinking lots of water results in more muscle mass because our muscles are composed primarily of water
• Water gives you the energy and hydration needed for exercise
• When adequate amounts of water are not consumed, our bodies hold on to excess water for survival, causing bloating.

Every weight-loss program advocates drinking more water than most of us drink on a regular basis. Why? Many times we are not hungry, but thirsty. Our brain interprets thirst as hunger, and we start grazing for something to satisfy the body's need. The Mayo Clinic website on the subject of how much water to drink says that we need to replace the fluids our body loses each day. The average output of urine is about 6.3 cups per day for an adult. In addition, other bodily processes such as breathing and sweating account for additional fluid loss. Fluid loss must be replaced on a daily basis. Eight 8-ounce glasses of water a day will cover your body's need for fluid unless you are perspiring heavily due to exercise or hot weather.
There are some schools of thought that say you need to take your weight and divide it in half. That's the amount of water (in ounces) that you should be drinking each day. Perhaps you are among those who say they don't like to drink water. That's because you have never tried it. Once you start drinking enough water, your body will crave it and will respond positively to being well hydrated.

There is a debate about whether other fluids such as soft drinks, fruit juice and iced teas should be counted as water intake. While they are liquid, anything with caffeine in it acts as a diuretic and further strips water from your system. Fruit juices and tea with sugar-natural or added sugar-are processed by the body as food. The best solution is to drink plain water and drink enough so that you rarely feel thirsty and your urine is only slightly yellow.

The body is 61.8 percent water. The brain is 70 percent water. We have to have water to survive.

Did you know that if you have a mere two-percent drop in the body's water supply, it can trigger fuzzy short-term memory, trouble with basic math and difficulty focusing on smaller print such as that on a computer screen? Mild dehydration is one of the most common causes of fatigue.

In the body, water works to transport nutrients and oxygen all through the body. It functions as a lubricant and a coolant. It is used for respiration, regulating the body's temperature, increasing metabolism and is necessary for the removal of body wastes.

In addition, water maintains muscle tone, gives us clear and healthy skin and, of course, assists in weight loss. It helps prevent lower back pain, chronic fatigue, headaches and migraines, asthma, allergies, arthritis, rheumatoid arthritis, hypertension, cholesterol, muscle pain, neck pain, joint pain, constipation, ulcers, stomach pain, confusion and disorientation, and there is even some research that ties lack of water intake to Alzheimers' Disease. More research with regard to the Alzheimers’ connection is needed, but it is something to watch.

Water is a great aid in losing weight because it is calorie-free, has no fat or cholesterol and is low in sodium. Water acts as an appetite suppressant, decreases fat deposits, increases muscle mass, keeps the kidneys functioning properly and minimizes water retention.

Healthy kidneys can filter more than 500 ounces of water a day, but the highest recommended daily allowance in moderate climates is 129 ounces a day. Remember that only about 20 percent of your recommended daily allowance of water comes from other beverages and foods.

Drinking a pint of water will increase metabolism for about a half-hour, causing the body to burn about 25 calories. Researchers believe that the increase in metabolism comes from warming the water in the stomach. That means that if you drink a pint of water before a meal, you will rev up your metabolism as well as make your stomach feel full. It will help you eat less and burn more when you do eat your meal.

A Few Facts About Hydration
Dehydration is easier to prevent than to treat.
Water and the Body: A Job Description
• Transports nutrients and oxygen to cells
• Ensures adequate blood volume
• Protects against heat exhaustion
• Acts as insulation in the cold
• Regulates body temperature
• Cushions joints
• Suppresses appetite
• Assists the body in metabolizing stored fat
• Relieves fluid retention problems
• Reduces sodium buildup in the body
• Helps to maintain proper muscle tone
• Rids the body of waste and toxins
• Relieves constipation
• Helps convert food into energy
• Maintains strength and endurance
• Protects organs

The National Research Council (NRC) uses a sliding scale of 1 milliliter of water for every calorie burned. The NRC says the average man — who burns about 2,900 calories daily — needs 2,900 milliliters, or about 12 cups, of water each day. The average woman — who burns 2,200 calories daily — needs about 2,200 milliliters, or about 9 cups, of water each day. For your own calculations: One measuring cup (8 ounces) of water equals 236 milliliters of water.
Mayo Clinic, Consumer Health Tips and Products, June 25,2002.

The American College of Sports Medicine (ACSM) recommends drinking about 17 ounces of liquid 2 hours before exercise and drinking early and at regular intervals during exercise (5-8 oz every 15-20 minutes).
“Exercise and Fluid Replacement,” ACSM, Vol.28, No.1, 1-1996.

Increasing dehydration, due to inadequate fluid consumption, directly impairs stroke volume, cardiac output, and skin blood flow, which results in larger increases in body core temperature, heart rate, and ratings of the difficulty of exercise.
Med Sci Sports Exerc 1992 Sep;24 (9 Suppl):S324-30.

The average American is chronically dehydrated and consumes only 4.6 servings of water per day.
Survey of 3003 Americans, Nutrition Information Center, New York Hospital-Cornell Medical Center (April 14, 1998).

Recent studies have demonstrated that drinking water is, indeed, associated with a substantial physiological response. Drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30–40 min. The total thermogenic response was about 100 kJ (which equals about 96 kcal per day or a loss of 5.5 lbs per year).
Journal of Clinical Endocrinology & Metabolism 88(12):6015–6019, 03′

Dehydration is one of the ten most common causes for hospitalization among Medicare patients. In 1991, 6.7% (731,695) of Medicare hospitalizations had dehydration listed as a principal diagnosis, costing Medicare more than $446 million in hospital payments. Most importantly, the study revealed that about half of the people over age 65 who were hospitalized with illnesses accompanied by dehydration die within one year of admission.
Am J Public Health 1994 Aug;84(8)1265-9.

It’s All in the Recovery

You are not going to be perfect in your journey to weight loss and fitness. I did some stupid things this week. I was gone for a week as I traveled to Oklahoma City, OK for business. I started off good. I went to the grocery store and purchases yogurt, oatmeal, bananas, etc for snacks and breakfast. How do you recover when you've had a bad day, or week?

Tuesday I thought I would go all “Biggest Loser” on myself and exercise the entire night. I started by dealing my self 20 fitdeck cards. Unfortunately this ended up working my entire body. I also decided to use the “intermediate” recommendations. I wanted to use this week from home to exercise as much as humanly possible. Well I got through about 10 of my cards, my legs were burning, and if I got another card that wanted me to do some form of a push up, I was going to puke. I hate to quit, but I had to admit I was pushing myself too hard. I went downstairs and did some walked on the treadmill for the entire 2 hours the biggest loser was on (sprinting during commercials). I burned a ton of calories and felt good about myself. Previously I had gone to an outback steakhouse, skipped the bread, asked for “chicken on the Barbie” (minus the seasonings), and went to bed.

Wednesday I woke up too sore to move. My legs were shot. My butt was shot (as these are your biggest muscles, you want them to work). When I got back to the hotel, I got on the treadmill, but pretty much had to “mail in” my workouts for the rest of the week. I knew I was in trouble as the bodybugg I am testing out kept showing me barely having a calorie deficit.

I also was in a different time zone, and to make it short. My body never adjusted, and I kept waking up an hour early ever day.

When I finally got home and got to get on the scale, I had gained some weight. Was I bummed? Absolutely. I had wanted to come back at least a pound if not two down. Instead of giving up, and being discouraged I looked at what I could learn. Here is what it boils down to:

1. Slow and steady wins the race. While its great that I wanted to exercise forever, in reality your body is not ready to do this. You have to work up to different levels. In the same way that I take the stairs in buildings, I need to do this with exercise. Jumping from one level to another will only push you too hard, and leave you more than “just a little sore” it will leave you so you can’t exercise without pain.

2. Sleep is important. If my body was getting up earlier naturally I should’ve gone to bed earlier (instead of watching movies, etc).

3. While I took some steps to eat healthy, I could’ve gone to the Internet and found out exactly what I was putting into my body (and maybe found better choices). I also should’ve asked the cook not to cook my veggies in butter.

Recovery is the Key

Instead of wanting to quit (as I prepare to lose weight I have already lost once before), I got with my wife and we scheduled out exercise time for the week. I am “getting back on the horse” that had me losing weight. I have learned some things to try in the vent I find myself in the position again.

Find something Positive

While I couldn’t exercise (as my legs were in massive pain), I knew I would have to control my appetite. So while I could focus on the negative of gaining weight this week, I did learn how to identify the way my body acts.

One night I had finished reading “finally thin” by Kim Bensen. I had mailed in my workout on the treadmill, and I thought about eating some more cereal, fruit etc that was in my hotel. I took inventory and noticed a couple of things:

1. As I flipped through channel after channel on the television, I thought about eating. Then I thought. I am not hungry (I wasn’t). I was bored. I started editing my podcast on my laptop.

2. When I tried to contact my wife (and got her voicemail) I thought I wanted to eat. I wasn’t hungry. I was lonely. I called my brother instead.

So while the trip did not go as planned (except for the business part) I was able to find some things to be positive about, and learn from the things I did wrong so I can avoid doing them in the future.

Logical Weight Loss Tips

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